Wednesday 19th June, 2019

Warm Up:

5 mins cardio
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Push ups complex
3 reps each position
Hands wide
Hands wide pointing out
Hands wide pointing in
Hands Normal
Hands Normal Pointing out
Hands Normal Pointing in
Hands Narrow
Hands Narrow pointing out
Hands Narrow Pointing in
//
DB Shoulder complex
10 Alternating press
10 Press out in front
10 Press across body
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Push Press:

6 x 2, rest 2 mins
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Superset 01:

4 x 10-12 Dumbbell Bent Over Row @2121, rest 60s
+
4 x 10-12 Dumbbell Z Press, rest 2 mins x 4 sets
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Snatch Grip Pendlay Row:

4 x 6 reps@, rest 90s
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Intervals:

4 min window
8 Clean and jerk@60/40
12 C2B
16 Box overs
Max effort Bike erg/assault bike
Rest 2 min
x 4

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